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Cardiovascular

Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6)

alpha_m_image_consultingThe idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss.

Monday: Legs and Cadio

Legs:

Leg Extensions: 4 sets x 20 reps

Hamstring Curls: 4 sets x 15 reps

Leg Press: 4 sets x 15-20 reps

Jump Squats: 3 sets of 25

Walking Lunges: 3 sets x 15reps (each leg)

Seated Calf Raises: 5 sets x 25 reps

Standing Calf Raises: 4 sets x 30 reps

Cardio:

30 min target zone

Tuesday: Back and Cardio

Back:

Pull ups (use machine if needed): 5 sets x 4-12 reps

Seated Rows: 4 sets x 10-12 reps

Close Grip Pull downs: 4 sets x 8-12 reps

T Bar Row: 4 sets x 8-12 reps

Stiff Arm Push Downs: 4 sets x 10-12

Cardio:

Cardio: 35 min in target heart rate zone

Wed: Chest and Cardio

Chest:

Pec Deck: 4 sets x 10-12 reps

Dumbbell Bench Press: 4 sets x 10 reps

Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 reps

Body Weight Dips (use machine if you need to): 3 sets x 12-20 reps

Cable  Fly: 3 sets x 8-12 reps

Cardio:

35 min in target zone

Thursday: Biceps and Abs and Cardio

Biceps:

Alternating Dumbbell Curls: 4 sets x 10-12 reps

Standing Barbell Curls: 4 set x 8-12 reps

Seated Hammer Curls: 4 sets x 10 to 15 reps

Preacher Curl (machine or free weights): 3 sets x 8-12 reps

Cable Bicep Curls: 3 sets x 10-12 reps

Abs:

Crunches on Bench: 4 sets x 25 reps

Cable Crunches: 4 sets x 20 reps

Leg Lifts (machine that has place for your back and arm pads): 4 sets x 15-20 reps

Cardio:

30 min in target zone

Friday: Shoulders and Cardio

Shoulders:

Dumbbell Side Raises: 4 sets x 10-12 reps

Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps

Dumbbell Front Raises: 4 sets x 10-12 reps

Rear Peck Deck: 4 sets x 12-15 reps

Upright Rows (on smith machine or free weight): 4 sets x 10-12 reps

Cardio:

40 min in target zone

Saturday: Triceps and Cardio

Triceps:

Tricep Push Down (with rope): 4 sets x 15 – 20reps

Tricep Dips (on bench): 4 sets x 20 reps

Skull Crushers: 4 sets x 12-15 reps

Tricep Push Downs (bar): 3 sets x 12-15 reps

Close Grip Push Ups (hands close to body and elbows slide back and against your body): 4 sets of 12-15

Cardio:

Cardio: 45 min in target zone

Sunday: Rest


Past Topics

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Long Runs and Muscle Loss | Distance Running -
June 27, 2012
Aaron Marino of alpha m. addresses the question about whether you can be a runner and still put on size. Being a marathoner or professional runner is a different universe from a regular every-day runner. They train by running ultra miles and don't perform a whole lot of body building type of work. Therefore, you can put on muscle mass with daily running. In order to put on size, you need to work-oRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 5 of 6) -
June 25, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 4 of 6) -
June 18, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 3 of 6) -
May 21, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Seated CaRead More»

Weekly Workout | Isolation and Cardio (Six Day Plan 2 of 6) -
May 14, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»
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May 11, 2012
Aaron Marino of alpha m. discusses signs that running shoes need to be replaced and features to look for or avoid when selecting. Alpha used to wear shoes that weren't designed for running when doing cardio. They had no arch support and had hard Styrofoam bottoms but they were 'cute' (he was a sneaker diva). His body was in pain, so he purchased the most comfortable pair of New Balance. He was in Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 1 of 6) -
May 7, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Shin Splints -
March 26, 2012
In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.. Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic trainRead More»
Measure Body Fat Percentages | Skin Calipers -
February 21, 2012
Body Fat Calculator The only method to accurately ascertain lean muscle mass versus body fat composition is the skin fold measurement. They are a handy tool to measure your progress. Aaron Marino of alpha m. shows viewers the skin calipers.  The pincher and slide measure your body fat. One measurement is not accurate. Take 5 -7 site measurements. Refer to the calculator below for the best way to Read More»

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